WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • BACK SQUAT Strength

    3 min DU practice
    then 3 x
    5 pistols of the box e/s
    8 DB Bent over row e/s
    3 depth jumps
    ________-
    BACK SQUAT
    every 3 min
    Set 1 65% x 5
    Set 2 75% x 5
    Set 3 85% x 5+

  • Clean segment pull Strength

    Clean segment pull

    3 x 3 @ add 2-5kg to last week
    - rest as needed
    - 3s. pause at start, top of the knee, mid thigh
    - 6s. descent

  • GHD & Back Squat Strength

    Every 4min x 5
    - 15 GHD Sit-ups
    - 5 Back Squats @70-80%

  • Lepopäivä Workout

    Rest day - what did you do?

  • Clean & Jerk Strength

    Every 1:30 x 6 (9 mins)

    1 Clean & Jerk @70-80% 1RM

    Complete with a squat clean and split jerk. This should be a movement quality piece. Work on finishing your pull, foot movement, and strong legs out of the bottom.

  • Shoulder Press Strength

    7 sets of Shoulder Press
    Set 1: 5 at 65% 1RM
    Set 2: 3 at 70%
    Set 3: 3 at 75%
    Set 4: 2 at 80%
    Set 5: 2 at 85%
    Set 6: 1 @90%
    Set 7: 1 @90+%
    - Rest 2-3 mins btw sets.

  • 29.3.2022 Focus Work Workout

    Pick Up 1-2 Movement. Practice 10-15 min

    HSPU
    Rope Climbs
    HS Walk
    RMU
    BMU
    Double Unders

  • Conditioning Workout

    AMRAP 15:
    10 HSPU
    75 DU
    10 HSPU
    14 DB Snatches 22,5/15kg
    15/12cal Row
    - TnG reps on the DB to practice some efficiency and hand transfer technique!!

  • Päivän treeni 29.3 Workout

    LÄMMITTELYT
    2 kierrosta, 50s./10s.
    • Porraskävely
    • AKK-lankku
    • Tuskakävely
    • Käsien työntö ylös foamroller

    TREENI
    Amrap 7
    10 Takakyykky
    3-5 Käsilläseisonta harjoitus, valitse yksi variaatio
    5+5 Hidas vuorikiipeilijä

    2min lepo

    Amrap 7
    10 Goblet squat
    3-5 Mittarimato + kierto
    5 Boksin ylitys

    2min lepo

    Amrap 7
    10 Askelkyykky taakse
    3-5 Burbee
    5 Heilautus ylös

    merkkaa treenin tulokseksi takakyykyn paino

  • 30.3.2022 Warmup Workout

    5 Min Foam Roll
    4 min Any Machine
    3 rounds:
    20 s GHD Hip Extension + 10 Air Squat + 5 Strict Pull Ups
    1:00 + 1:00 Pigeon
    5 GM
    5 BS
    5 Elbows Rotations
    5 Press
    5 DL
    5 FS

    Then

    30 Double DB Plank Rows, alternating
    30 One leg Glute Bridges